Skip to content

Wednesday, 09 Sep 2015 (1030)

September 9, 2015

The noon class will meet at 1030 today.  If you can’t get out there until 1100, that is fine.  You can warmup and then just merge into the WOD when you are ready.

Warmup:
1oooM row
mobility/calisthenics
3 min – 5 barbell deadlights, 5 barbell front squats, 5 barbell power snatch

WOD: 5 sets of the following barbell complex, rest as necessary btwn sets –
2 deadlift (#315)
3 Front Squat (#225)
4 Power Snatch (#135)

Set up 3 barbells with the weights.  This is best to work in teams of 2-3 people using the same 3 barbells.  Load the barbells in such a manner as to make adjusting weights easy.  For example, for the deadlift, load the barbell to #225 using the #45 bumpers, then add a #25 bumpers and 2-#10 bumpers to bring the weight to #315.  That way any changes can be made fairly quickly.  Same principal for the front squat and the power snatch bars.

Advertisements
No comments yet

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: